Richard Steenkamp的日记, 2022年01月28日

As promised. A quick update for @Leksie and @Coco1978m.

Yesterday was HOT. Excersice is a drag, but I got it done.🙏

Breakfast:

- Coffee with milk and sugar x 2🙈
- Future life choclote oats

Lunch:

- 8x Chicken finger (Rainbow chicken)
- 4x Provitas (Multigrain)
- 2 x tablespoons of Cross and Blackwell mayonnaise (light)

Snack:

- 1x cup of Mc Cain mielies (prepared for 5 min in the microwave. Butter and Aromat added)

Dinner:

2x coffee with milk and sugar

Excersice:

- 29200 steps
- 203 push ups (last three was just to show myself I CAN 🤣)
- 200 sit ups
- 100 dumbell curls (15kg)
- 100 Kickbacks (15kg)
- 60 Lunges (using my own body weight)
No running done.🤣🤣🤣
To HOT

Result: 1.1kg loss

104.1 公斤最近减少: 27.9 公斤. 还有: 4.1 公斤. 饮食准则: 合理的.

查看饮食日历, 2022年01月28日:

1122 千卡

脂肪: 60.67克 | 蛋白质: 68.42克 | 碳水物: 74.40克. 早餐: Scrambled Egg , Coffee with Milk and Sugar, Coffee with Milk and Sugar. 午餐: Spur Steak Ranches BBQ Sauce, Rainbow Simply Chicken Bites, Rainbow Simply Chicken Bites, Rainbow Simply Chicken Fingers . 晚餐: Coffee with Milk and Sugar. 小食/其他: Cauliflower Cheese, Cauliflower Cheese. 更多的......

1548 千卡

运动: Samsung Health - 24 小时. 更多的......

一个星期减少7.7 公斤

29支持者支持

Wooohhhoooo. You're on a roll! Keep up the good work.

2022年01月28日会员：: Ieksie

@Leksie I always do well... Until Friday🤣🤣🙈 I gain like 2kg in a weekend.🤣🤣 So battle over the weekends.

2022年01月28日会员：: Richard Steenkamp

Yeah, I have exactly the same problem.

2022年01月28日会员：: Ieksie

@Leksie Weekends ruin me. Tonight when I get home it's pizza night. Tomorrow we are having a braai. Sundays it's chaos. Always a roadhouse or steakhouse or something. And I'm a sucker for desert. When I cheat I CHEAT 🤣🤣🤣

2022年01月28日会员：: Richard Steenkamp

I'm also having pizza tonight. And tomorrow night will be pasta. I also go big when I cheat.

2022年01月28日会员：: Ieksie

It's good to have cheat meals. But seriously, you can undo your entire week's deficit by NOT sticking to portion sizes. Then you end up at maintenance calories or surplus for the week - which means no / very slow weight loss. Just seems counterproductive.

2022年01月30日会员：: SuperRiotPanda

@SuperRiotPanda If you are looking at only weightloss and deficits... Then sure. You're right. However. I am not trying to loose weight. I am trying to CHANGE. I am a recovering alcoholic and drug addict. I never started this journey to loose weight. I started this journey to CHANGE. I didn't want to sit on the couch and get drunk. I wanted to run and climb and have fun with my son. I haven't had a drink in 2 years now. No drugs in about 10 years. No cigarettes in about 15 years. I'm changing. Slowly but surely. This is not about weightloss for me This is a journey of change. Can I loose more and quicker? Sure I can. That however was never my goal. I'm quite happy to loose 5kg per week and gain 3kg each weekend. If it's 2kg per week that's fine. I'm trying to change my inside, my outside will follw. Hope this makes sense.

2022年01月30日会员：: Richard Steenkamp

Richard that is really wonderful. My brother is a drug addict and that is incredibly hard to escape. You are an inspiration 👏

2022年01月30日会员：: jespes26

@Jespes26 I am changing. Every day. Small steps. Addiction, I will fight for the rest of my life and that's fine. I will win each day. I'm winning inches at a time and becoming better each day. I CAN change.🎉🎉🎉🙏

2022年01月30日会员：: Richard Steenkamp

Oh ok sorry! Well done! You are amazing and very inspiring!

2022年01月30日会员：: SuperRiotPanda

Wow!!! Well done!

2022年01月30日会员：: Me Mandy

Well done Richard 🤗

2022年01月31日会员：: Liewe Lulu


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